Anchoring a new habit to an existing habit using the formula: 'After I [current habit], I will [new habit].'
After I pour my morning coffee, I will meditate for two minutes. After I sit down for dinner, I will say one thing I'm grateful for. The existing habit (coffee, dinner) becomes the cue for the new habit.
You can stack unlimited habits together, when in reality too many stacked habits can create a fragile chain where one failure breaks the entire sequence.
Atomic Habits
James Clear
A comprehensive list of your daily behaviors rated as positive (+), negative (-), or neutral (=) to increase awareness.
A framework for building habits: make it obvious (cue), attractive (craving), easy (response), and satisfying (reward).
A specific plan that states when, where, and how you will execute a behavior: 'I will [behavior] at [time] in [location].'
A specific plan that states when, where, and how you will execute a behavior: 'I will [behavior] at [time] in [location].'
Habits are triggered by context (location, time, preceding event, emotional state) rather than abstract intentions.
What is the primary advantage of habit stacking over creating a new habit from scratch?
Design a habit stack for building a daily gratitude practice. Identify an existing habit and explain why you chose it as the anchor.